CrossFit Basinview – Deka Comp Open
Warm-up (No Measure)
A. General
3 rounds @increasing intensity on each round
2 minutes Row or Bike
25’ Bear Crawl (There is no movement at all at the spine)
5/5 Dead bug (Hold every rep for 3 seconds)
B. Mobility
B1. Soft tissue mobilisation
With a barbell, a foam roller or a LaCrosse ball
45-60 seconds/side
– Hamstring
B2. PNF hamstring stretch
5 repetitions/leg
– 5 seconds contraction pushing against the band with your foot
– 5 seconds stretch, pulling your foot back with the band
https://www.youtube.com/watch?v=1RohXn9h21c
C. Specific
5 Elbow rotations https://www.youtube.com/watch?v=8rqB4j2iUEA
5 Muscle Clean from high hang
5 Front rack lunges
20 Plate in and out fast
Weightlifting
A: Metcon (Weight)
Tall Clean From High Blocks
5 x 3 @50-60% of 1RM
Goal: Reinforce the pulling in your third pull. You should be pulling your body underneath the bar rather than letting it drop.
Points of performance:
– Create tension in your traps and your legs before initiating the movement.
– Try to connect the bar with the shoulders as soon as possible (should be synchronized when your feet land on the floor).
Metcon
B: Metcon (Time)
3 rounds
21 Cal Bike
15 Power Clean @115/75lbs
9/9 Pistols
Goal: Improve your performance in workouts mixing gymnastics, weightlifting and metabolic conditioning.
Points of performance:
Bike
– Sustained effort. Your speed will probably be slower for the second and third rounds but that’s okay!
Power Clean
– Advanced athletes: Go for sets of 5 reps minimum every time you grab the bar.
– Intermediate athletes: Fast singles
Pistols
– Focus on consistency. Look at the timer and perform one rep every X seconds. Consistency may save you a lot of precious time in workouts.
Weightlifting
C: Front Squat (Work up to heavy 5 reps from the ground)
10minutes cap
Goal: Exactly like yesterday, the goal here is to get you used to lifting heavy weight (near max effort) right after a workout.
Core
D: Metcon (No Measure)
3 sets
10 Stiff leg Deadlift @RPE 8/10
20 GHD Sit-ups
Goal: Combine a hip flexion + a hip extension movement and increase your post chain strength-endurance.
Points of performance:
Stiff Leg Deadlift
– Fight to keep your back in the most neutral/natural position you can.
GHD Sit-ups
Keep in mind this exercise is an isometric contraction of the core and a flexion-extension of the hips. What you have to understand here is to keep your core braced at the bottom and not let your back hyperextend too much.